CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike -Increasing pace every :30s then 2 Rounds 25′ Duck Walk 5 Tempo Back Squats* + 5 Speed Front Squats *(2 sec down, 2 sec pause in bottom) 2-3 Negative Pull Up into a dead hang Get Strong Min 18 – 28 Back Squat (Every 0:15 for 2:00 (8 rounds) – 1 Rep Keep barbell on back throughout) 2 minute set (1 rep/15 seconds) Rest 2:00 Then EMOM x 6 – 2 Reps Use the every :15 to continue your warm up. The weight doesn’t need to be crazy heavy, it’s about increasing ROM a bit, warming up the hips/ankles, and finding that consistent tempo/bounce. Your first Double should be at a moderate weight, then continue to gradually build over the next 5 sets. Remember this is more of a Primer for the legs so you are ready for...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds :20s Wall Facing Handstand Hold 8 Snatch Grip RDL 8 Snatch Grip Push Press 8 Muscle Snatch Get Fit Min 20 – 32 3 Rounds for Time (Time) 21 Power Snatch #75/55 7 Wall Walks 12 Min Cap You’ll want to have as many light Power Snatch variations up your sleeve as possible for this one. You might start with a faster Muscle Snatch, switch to Snake Snatch, then need a full on Power Snatch to rely move on the legs once your shoulders are wiped out by the third round. The 21 Power Snatch should be something that you could do unbroken. If not maybe try an 18 Power Snatch, 6 Wall Walk rep scheme or even a 15-5 and get through it as fast as possible. Movement efficiency on the Wall Walks is also super...Read more

CrossFit Covalence – CrossFit Track Sunday Pull up Maps on your phone, pick a spot thats 1 mile away. Run there. Do 100 Push Ups. Run Back. You’re welcome. 1-Mile Run (Time) Max Effort 1-Mile Run 100 Push Ups (Time) 1-Mile Run (Time) Max Effort 1-Mile RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds: 5 Kip Swings 8 Plank Ups (Alt. Arms) 10 Air Squats then 200m Run (faster than the first lap) Get Fit Min 20 – 40 For Time – SOLO (Time) 400m Run 30 Pull Ups 1:00 Rest 400m Run 30 DB Bench Press #50/35s 1:00 Rest 400m Run 30 Wall Balls #20/14 1:00 Rest 400m Run 30 Ring Dips 20 Min Cap This one isn’t an automatic finish in under that time cap. You need to finish the Run in under 2:30 and complete your 30 reps in under :90. You’ll make up time on your stronger movements, but don’t be afraid to modify the rep schemes as needed – keep it to 20 mins here. The Dips can be modified to assisted Box Dips if needed to get everyone moving through that ROM. Scoring: Time completed...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 on Machine of Choice-increasing pace every :15s Then 4 Sets 4 Up Downs 4 Jumping Lunges 4 KB Taters Get Fit Min 18 – 34 4 Rounds (4 Rounds for reps) 2:00 ON / 2:00 OFF 100′ DB Lunge Steps #50/35s Max Lateral Burpees Over DBs Grab a pair of DBs (or even stay with bodyweight if needed) that allows you to go unbroken for the 100′. In the remaining time complete burpees back and forth over the pair of DBs. If you’re going BW only just do Burpees in place. These should be higher intensity intervals, so don’t hold back. Scoring: Total burpees completed across all four rounds Get Strong Min 46 – 56 Hang Clean (Hang SQUAT Clean – EMOM x 10 – 2 Reps) Start at a moderate weight and build ladder style across the 10 sets. On...Read more